Tuesday

Announcements

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PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
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CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

EVERY 1:30 FOR 2 SETS

50m Run

6 DB Suitcase Deadlifts

8 Scap Push-Ups

Tuck/Hollow Hold for the remainder of time!

– 1:00 Rest-

EVERY 1:30 FOR 2 SETS

50m Run

6 DB Hang Muscle Cleans

8 Knee Push-Ups

Tuck/Hollow Hold for the remainder of time

Workout

Metcon (4 Rounds for time)

EVERY 3:00 FOR 4 SETS

200m Run

20 Hang Power Cleans

20 Push-Ups

(Score is Each Set For Time)

Optional Finisher

Metcon (No Measure)

2-3 SETS

10 DB Hammer Curls

10 DB Pull-Overs

(No Measure)

Monday

Announcements

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CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)

500m Row

2 ROUNDS

5 Air Deadlifts

5 Air Good Mornings

5 Inch Worms + Push-Up

2 ROUNDS

8 Barbell Good Mornings

8 Scap Push-Ups

8 Scap Pull-Ups

2 ROUNDS

10 RDLs w/ Barbell

10 Perfect Push-Ups

10 Kip Swings or Kip Swing + Knees-Up

Strength

Sumo Deadlift (1 Rep Max)

On a 20 minute clock build to a 1 rep max under supervision of coach. No rounding back or caving in knees or rotating. It’s not worth it.

Suggested build:

5 @ 50%

3 @ 60%

2 @ 80%

1 @ 90, 95, 98, 100+%

Workout

Metcon (Time)

FOR TIME

30-20-10*

Calorie Row

Toes to Bar

*50 Double Unders after each full round.

(Score is Time)

Monday

Announcements

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PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
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CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

1 Round

4:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

10 Burpees to Plate

20 Plate G2OH

STATION 2

AMRAP

20 Plate G2OH

30 Sit-Ups

STATION 3

AMRAP

30 Sit-Ups

40 Plate OH Lunges

STATION 4

AMRAP

40 Plate OH Lunges

50 Double Unders

Monday

Announcements

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CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (Time)

FOR TIME

120/100 Cal Bike

(Score is Time)

-Immediately Into-

COOL DOWN

5:00 Slow Pedal & Nasal Breathing

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…3-4 ROUNDS

100m Run

10 Reverse Lunges w/ Twist

10 Push Up to Pike

8 Box Step Ups

8 Up Downs (:01 Pause in Perfect Plank)

Workout

Metcon (Time)

FOR TIME*

400m Run

50 Box Jump + Step-Down (24/20)

40 DBL KB Front Rack Lunges (35/25)

30 Hand Release Push-ups

50 Up-Downs

30 Hand Release Push-ups

40 DBL KB FR Lunges

50 Box Jump + Step-Down

400m Run

*Weight Vest Optional

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching – Full Body

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (3 Rounds for reps)

3 SETS

15 Bench Press (Bodyweight)

Max Unbroken Strict Pull-Ups

(Score is Reps for Each Set)

Monday

Announcements

👕 👚 👕 👚 👕 👚 👕 👚
PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
🕺🕺🕺🕺

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…3-4 ROUNDS

100m Run

10 Reverse Lunges w/ Twist

10 Push Up to Pike

8 Box Step Ups

8 Up Downs (:01 Pause in Perfect Plank)

Workout

Metcon (Time)

FOR TIME*

400m Run

50 Box Jump + Step-Down (24/20)

40 Goblet Lunges (53/35)

30 Perfect Push-ups

400m Run

30 Perfect Push-ups

40 Goblet Lunges

50 Box Jump + Step-Down

400m Run

(Score is Time)

Challenge of the Week!

Metcon (Distance)

Max Handstand Hold (No wall)

Score is total time in seconds